Friday, October 17, 2025

cfelation

Oct 16, 2025

1 min read

Warm up

Run 1 lap

Jump rope 1 min

Shadow box 1 min

Bar hang 1 min

Bike/row/ski 1 min

Hollow rick hold 1 min

Repeat process

WOD

Tabata Abs (pick one of upper abs: alt kte/dying bugs/rocks/etc)

1- min rest

4 mins wall walks

1-min rest

Tabata Push ups

1 min rest

4 mins Power Cleans (55/75) or Deads (135/185)

1-min rest

Tabata OH Squats (55/75)

Recent Posts

See All

Sat. Oct. 24, 2026

Warm up Runners warm up Run 2 laps 1 min Air Squats :30 Hang :30 Hollow Rocks PVC BACK Squat PRO WOD 7 Rounds of: 7 Back Squats (95/135) 7 Bar Over Burpees 7 Ring Rows 7 Hanging Wipers

Friday, Oct. 23, 2026

“Friday Fun Day” Warm up Runners warm up Michael Phelps 3 min AMRAP 3 push ups, sit ups, squats 2 mins bands or static 1 min bar hang :30 floor thrusters :30 push Aways 2 min Plank 1 min Dying bugz PV

Thurs. Oct. 22, 2026

Warm up 12 mins on own warm up Abs - 30 GHD’s or TTB STRENGTH: Bent over Rows 4x6 WOD 4 Rounds of 6 Thrusters (65/95) 4 Wall Walks 1 Bear Crawl 6 Thrusters (65/95) 4 L-Hang Pull ups 1 Bear Crawl

Comments